Running Injuries

Common Running Injuries

Patello-femoral Syndrome
Patello-femoral Pain Syndrome
Irritation or inflammation of the joint between the knee cap and the femur
Symptoms: pain around the knee cap often more medially and usually worse going downhill or downstairs and when sitting with the knee bent for prolonged periods
Cause: poor biomechanics, inappropriate training, muscle imbalance
Prevention: correct biomechanics, train at appropriate level, strengthen medial quadriceps muscle and stretch lateral components of the thigh and hip.
Iliotibial band friction syndrome
Iliotibial band Friction Syndrome
Frictioning of the IT Band over the bursa on the outside of the knee
Symptoms: aching pain on the outside of the knee
Cause: over pronation, muscle tightness, inappropriate training
Prevention: correct footwear, rain at appropriate level
Tibial Stress Syndrom / Shin Splints
Tibial Stress Syndrome (Shin Splints)
Pulling of the shin muscles on the lining and the bone, stress fractues, swelling of the shin muscles
Symptoms: pain on themedial or lateral side of the tibia or on the on the tibia
Cause: poor biomechanics, inappropriate training progression
Prevention: correct biomechanics and muscle tightness, appropriate training progression
  • Rest from pain-causing activities (minimum 2-3 weeks)
  • Ice the affected area daily
  • Massage or electrical stimulation (TENS)
  • Stretching of the calf and shin muscles
  • Custom foot orthotics are recommended
  • Graduacrease back to activity using low impact activities like cycling and swimming
Achilles tendonitis and tendonosis
Achilles Tendonitis and Tendonosis
Inflammation and breakdown of theilles tendon fibers
Symptoms: pain in the achilles tendon, usually with heat and swelling
Cause: poor biomechanics, tight calf muscles, over training, inappropriate foot wear
Prevention: proper footwear, proper training regime, adequat muscle flexibility and strength especially in the calves
Plantar Fasciitis
Plantar Fasciitis
Microscopic tearing of the plantar fascia on the bottom of the foot
Symptoms: pain usually on the inside heel of the foot, often worse in the morning and can feel like walking on glass
Cause: inappropriate footwear, over train, tight and weak calf muscles, poor circulation
Prevention: adequate calf flexibility and strength, proper footwear, proper training progression
Compartment Syndrome
Chronic Exertional Compartment Syndrome
Impaired function in the lower leg compartment that is induced by exercise and characterized by an onset of pain and the feeling of increased leg pressure usually at the same time after beginning to exercise, each time it is experienced. Obvious swelling of the lower leg is observed with acute compartment sydrome.
Note: Acute compartment syndrome is very serious condition that requires immediate treatment and hospitalization
Symptoms: cramping, burning or pain in the lower leg, non-localized tenderness upon touch is common after inactivity, and sensation of fullness, tension or increased leg girth may also be oserved
  • Rest from pain causing activities
  • Modifications to training factors such as training surface, shoes, intensity of current activity,
  • Stretching and strengthening of lower legs
  • Gradual return to activity using non-weight bearing methods
  • Custom foot orthotics may be appropriate
Stress Fracture
Stress Fracture
A bone injury caused by trauma to the tibia bone (shin) due to prolonged activities ss running and long distance walking. Can also be seen in active females with menstrual abnormalities, military recruits and athletes in sport where leanness is required.
Symptoms: Mild ache along the shin bone that is tender to touch. Pain is located higher up on the lower leg than in medial tibial stress syndrome and swelling may occur
Rest for 2-4 weeks with limited weight bearing activities
Ice for pain and swelling
Mild analgesics or anti-inflammatory drugs (prescribed my MD)
Modifications to exercise factors
Improvement in muscular strength, endurance and cardio using non-weight bearing exercises like cycling and swimming
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